The first ever CFCC ON RAMP Class (CFCC ORC???) begins tonight at 630pm!

If you feel like it, 530pm – stay on to cheer the newbies on through what may very well be a life-changing experience for most of them… CINDY!

Do you remember being new to CrossFit?

Here’s what the rest of the week looks like for the ON RAMP:

Monday, 630pm (Erin):

Skill Work: Front Squatting (or… why good squatting is good for you and bad squatting is REALLY bad for you)

Metcon: “Cindy”

Tuesday, 530pm (Sammy):

Skill Work: Handstand Holds and Handstand Push-ups (or… how to be upside down!)

Metcon: AMRAP 15 minutes of: 5 Russian KB Swings, 5 Air Squats, 15 second handstand hold or 5 HSPU.

Wednesday, 630pm (Liz, Chris assists):

Skill Work: The Deadlift (or… how to pick up stuff off the floor safely)

Metcon: For time, 50 Deadlifts (135/95/or 1.5 pood as needed), every minute on the minute do 3 Burpees before deadlifting.

Thursday, 530pm (Erin, Chris assists):

Skill Work: Row, row, row your boat!

Time trial: 500m Row

Then, for time: 3 Rounds of: The Short Loop Run, 15 Double Unders or 50 Single Unders

Friday, no ON RAMP.

Saturday, new people may join in on regular sessions and specialized sessions.

Sunday, one workout, outside pending weather conditions, open to all levels!

Comments
One Response to “The first ever CFCC ON RAMP Class (CFCC ORC???) begins tonight at 630pm!”
  1. Jonah says:

    Congrats to the “On Ramp” class yesterday for your hard work and bravery in tackling one of the toughest CrossFit workouts on your first day! You are all an inspiration to us veterans and the reason we keep doing what we do. Also, how much do we love Erin?

Leave A Comment

Current ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design